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Love Your Summer Workout: 10 Motivation Tricks

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Work out in hot weather! We're psyched to try these 10 keep-it-cool discoveries.

Tips 1-5

The only problem with hot weather is that, well, it's so darn hot outside. Put the cool factor back into your workout routine with these tricks from top fitness pros:

1. Adjust your body temperature

Hop into a cold shower before your workout. A German study this year found that a pre-exercise cooldown improves performance in the heat -- probably because it lowers your heart rate as well as core and skin temperatures. Too chicken to try it? Even just cooling your neck or head with an ice pack may make a difference.

2. Check the map

Does your usual running route leave you broiling in the sun? Find a shady new one through the Road Runners Club of America (, which features running routes around the country via Google maps. You can also log on to, which offers a local parks forecast, a fitness comfort index, and an hourly forecast to help you figure out the best time of day to exercise.

3. Keep tabs on your ticker

The hotter it is, the harder your body has to work -- so if you normally run at a 9-minute-mile pace, when the temperature hits 90 you may find yourself having to slow down to a 10.

"This is where a heart-rate monitor comes in handy. You can make sure you're not pushing yourself too hard in warm-weather conditions, which can up your risk of heat exhaustion or even heatstroke," explains Todd Durkin, owner of Fitness Quest 10 in San Diego.

One of our favorite new models: Garmin's Forerunner 205 ($249.99,, which not only monitors your heart but also your speed, distance, pace, and calories (it comes with a supersensitive GPS system that even works on tree-covered trails and near tall buildings). More of a low-tech type? Both Timex and Reebok offer heart-rate monitors with fewer bells and whistles for as little as $50.

An even simpler way to check that you're not overdoing it: Try to recite the Pledge of Allegiance. You'll know you're exercising hard enough when you have to take a quick breath every three to six words (murmur it under your breath if you're worried about getting funny looks).

4. Get the dirt

Try to walk, run, or cycle on dirt or gravel paths, since asphalt and concrete tend to radiate heat and reflect the sun's rays, making you feel hotter. Live near water? Take advantage of the breeze on even steamy days; if possible, start out with the wind at your back, so when you're finishing you'll be running into a headwind, which is cooler.

5. Cool down with essential oils

Dabbing a few drops of peppermint or eucalyptus oil on the back of your neck and at your temples just before your workout provides a cooling effect and also opens up your nasal passages, so you can breathe a little easier when the air is humid, says Minna Lessig, creator of the Tank Top Arms, Bikini Belly, Boy Shorts Bottom DVD. In fact, research has found that athletes who sniffed peppermint during their workout ran faster, had greater grip strength, and could do more push-ups than those who didn't.

Next:  Tips 6-10


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eawalton1 wrote:

I have created a 10 week summer fitness challenge at work with my co-workers and this website has been a constant source of inspiration for the weekly Fit Tips that I post. Thanks so much for all the great ideas, workouts and inspirations!! This weeks Fit Tip is Random Acts of Fitness and finding ways to be active, burn a few calories all while having FUN. My favourites are gardening and throwing a frisbee. :)

6/19/2012 11:10:55 AM Report Abuse
a3984502 wrote:

Right now I am following the Diet Plan for You blog by nutrition specialist Kate Hill. Kate helped me lose weight in a healthy way in few weeks, without starving! If you want to lose weight, just visit Kate's blog at:

1/31/2012 02:57:56 AM Report Abuse
cosmogirl17 wrote:

i found this youtube channel that has great motivational videos . this guy makes u wanna get up and workout. check it out and tell people about him.

12/14/2010 02:22:07 AM Report Abuse
mike.laughlin1 wrote:

Bike or run at first light. I learned this the hard way trying to train for bike time trials after work when temps hit high 90s. Couldn't really train ... was just trying to survive out there.

8/16/2010 03:15:00 PM Report Abuse
mike.laughlin1 wrote:

Lance Armstrong and his tech coach outfitted him with a jersey with cold packets for time trials because it enhanced his physical output.

8/16/2010 03:10:53 PM Report Abuse

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